Following the Mediterranean diet as one ages appears to reduce the risk of cognitive decline, according to another study - one scientist says it's the strongest evidence yet of its benefits.
Researchers from the University of Barcelona in Spain followed nearly 850 French citizens over the age of 65 for more than a decade. The participants were fairly evenly split between women and men, and all were dementia-free at the start of the study. They monitored a panel of biomarkers every few years - such as the healthy omega-3 fatty acids EPA and DHA, found in dietary foods - and conducted five neuropsychological evaluations on each participant during the study.
Those who followed the plant-based diet, rich in healthy fats, closely - as shown by blood test results, not food diaries or questionnaires completed by participants - were less likely to experience cognitive decline as they got older.
Previous studies have examined the relationship between diet and cognitive decline and have produced mixed results, perhaps because participants did not accurately remember and/or report what they ate, researchers hypothesized. That's why they chose to monitor diet compliance with biomarkers - an objective, rather than subjective, approach.
The new research is "a step forward toward the use of more accurate methods for nutritional assessment," said Mercè Pallàs, professor of pharmacology at the university's Neurosciences Institute, in a press release about the findings, published in October in Molecular nutrition and food research.
The study "indeed echoes previous research that has shown that following a Mediterranean diet is associated with healthy brain aging," says Caroline Susie, a registered dietitian. Fortune. "Although there is no proven way to prevent dementia and cognitive decline, following this diet is associated with a lower risk of cognitive decline."
What is the Mediterranean Diet?
This plant-based way of eating - with roots in ancient Roman and Greek tradition and the cuisine of the Middle Ages - was studied and solidified in the 1950s. It focuses on consuming a variety of healthy foods, including:
- Vegetables
- Fruit
- Beans
- Lentils
- Nuts
- Seeds
- Potatoes
- Whole grain
- Extra virgin olive oil, a healthy fat
- Herbs and spices (instead of salt)
The following foods are allowed in small to moderate amounts:
- Dairy
- Eggs
- Fish, which contains healthy omega-3 fatty acids
- Poultry
- Wine with meals (if you don't drink, don't start)
The following foods should be avoided:
- Red, fatty and/or processed meat
- Candy
- Salty
- Highly processed foods
- Refined carbohydrates
- Saturated fats
- Butter
- Sugary drinks
Although it's called a "diet," it focuses on general guidelines rather than a strict eating method and should be accompanied by daily exercise. Sharing meals with family and friends is also encouraged.
Those who choose to go to the Mediterranean should "opt for fruits, vegetables, nuts, seeds, olive oil, beans, whole grains and olive oil," says Susie. They should also aim for two servings of fish per week and stay active.
What are the benefits of a Mediterranean diet?
In addition to apparently lowering the risk of cognitive decline with age, the diet offers a wide range of health benefits, including:
- Reducing the risk of heart disease, metabolic syndrome and some cancers
- Support healthy body weight, blood sugar levels, blood pressure and cholesterol
- Balancing the intestinal microbiota
- Increasing life expectancy
This is due to the many healthy aspects, including:
- Limit saturated and trans fats
- Limited sodium
- Limited sugar
- Increased healthy unsaturated fats
- Increased fiber and antioxidants
Micronutrients are 'strikingly lower' in Alzheimer's brains
Levels of five micronutrients commonly found in Mediterranean diet foods are "strikingly lower" in the brains of those who have Alzheimer's disease compared with those who do not, according to a study published this fall that used the brains of 31 donors. analyzed, the average age of which was 75 years.
Most, but not all, had died of Alzheimer's disease. Compared to unaffected brains, the researchers found that the brains of people with the disease contained about half of the following micronutrients: vitamins and minerals that are crucial for body function but are only needed in small amounts:
* Lycopene: Lycopene, an antioxidant that can help protect cells from damage, gives some fruits and vegetables, such as tomatoes, watermelon, red oranges, pink grapefruits, apricots and guavas, their red hue.
* Retinol: A form of vitamin A that helps keep the immune system functioning properly, retinol helps you see in low light and keeps skin healthy. It is found in foods such as cheese, eggs, oily fish, milk, yogurt and liver. Indirect sources include yellow, red and green leafy vegetables such as spinach, carrots, sweet potatoes and red peppers, in addition to yellow fruits such as mangoes, papayas and apricots.
* Lutein: Often referred to as the "eye vitamin," lutein is believed to protect eye tissue from sun damage. You'll find it in foods such as egg yolks, spinach, kale, corn, orange peppers, kiwis, grapes, zucchini and squash.
* Zeaxanthin: Zeaxanthin, an antioxidant, is known to protect eye tissues from the sun. It is found in eggs, oranges, grapes, corn, goji berries, mangoes and orange peppers.
* Vitamin E: Vitamin E, also an antioxidant, controls free radicals, improves immune function and may prevent the formation of clots in the arteries of the heart. It can be found in vegetable oils, nuts, seeds, fruits and vegetables such as sunflower oil, soybean oil, almonds, peanuts, spinach, pumpkin, red pepper, asparagus, mangoes and avocados.
Multiple studies have also found that those following MIND (Mediterranean/Dietary Approaches to Stop Hypertension Diet Intervention for Neurodegenerative Delay) - which emphasizes the consumption of fruits, vegetables, legumes, nuts and fish rich in antioxidants very little meat, dairy, and sweets - had a lower risk of developing Alzheimer's disease, better cognitive function before death, and fewer signs of Alzheimer's disease in those who did develop the condition.
"This study is the first to demonstrate deficiencies of key dietary antioxidants in the Alzheimer's brain," Virginia Tech Carilion School of Medicine professor C. Kathleen Dorey said in a press release about the study at the time.
"We believe that eating carotenoid-rich diets will keep the brain in top condition at all ages," she added.